In the present generation, the majority of us spend ample of our time behind desks, typing on computers, and traveling to and from our places of work. Indeed, when we sit down for long, our muscles become rigid they hurt and we can develop chronic neck, back, shoulder, or hip pain. Have you been getting out of the chair after a long day at your workstation and you experience tension or soreness? Fortunately, there is a quick solution that you can attempt without getting off your chair and this is chair yoga.
Chair yoga is a kind of yoga exercise that can be undertaken while seated on a chair or by using a chair in support. It is very effective in massaging the muscles, creating more space, lengthening your muscles, and so forth. But most importantly, you can do it at work at your office desk or during a lunch or coffee break.
Harmful Effects of Sitting for a Prolonged Period
Prolonged sitting affects the health of an individual in numerous ways such as postural problems, backaches, poor circulation of blood, and even deadly diseases such as heart disease. Sitting for extended hours can make your hip, shoulder, and lower back muscles tight because the muscles that you are sitting on are in a fixed position for the entire day. This results in feelings of muscle stiffness, which in the course of the day leads to discomfort and reduced productivity. Thus, it is high time to interrupt the cycle and simply undertake a few exercises to restore the normal work of the muscles.
Chair Yoga offers the following Benefits:
Chair yoga can be used as a very viable means of keeping off tight muscles which are occasioned by long hours of sitting. Here are some key benefits:
- Improves flexibility: Thus, thanks to this technique one can release tension in the corresponding parts of the body such as the neck, shoulders, back, and hips.
- Boosts circulation: Light exercises somehow enhance circulation and alleviate muscle exhaustion and greatly boost your energy.
- Reduces stress: Applying mindful breathing to chair yoga leads to the absence of anxiety which makes the mind clear to focus.
- Increases mobility: Flexing your muscles and your joints is important in the prevention of these injuries because the more you stretch the less tight the muscles and joints become.
- Improves posture: Supple abdominal and back muscles ensure that one does not slump hence improving on their posture.
5 Basic Sitting Yoga Asanas to Relieve Stress Instantly
As you can see, there is no necessary special equipment for making chair yoga practice and that makes it a perfect fit for every gym. Here are a few simple poses that can offer immediate relief:
1. Seated Forward Bend (Uttanasana)
- Sitting straight with your back and your feet touching the ground.
- Take a deep breath close your eyes and bring the breath out, then release, try to bend from the hips, and bring the hands down to touch the feet or the floor if possible.
- Lower your head and the muscles of your neck down gently and allow the head to hang forward.
- Take a few seconds then gently lift yourself back up to the original position.
2. Seated Cat-Cow Stretch
- Sitting with your feet positioned somewhat wider than shoulder-width apart, sit on the edge of the chair.
- Put your palms on your knees and inspire, bend your back, and throw your chest up (Cow Pose).
- Breathe out while coming back to the starting position rounding your back and tucking your chin towards your chest (Cat Pose).
- Switch between these two positions and with your breathing for 5-10 breath cycles.
3. Seated Twist (Ardha Matsyendrasana)
- Stand your spine, and have both your feet touching the ground.
- Put your left hand where it cannot reach the chair, and your right hand touching the back of the chair.
- Take a deep breath, rise upwards in the standing position, on the count of one; exhale while turning to the right, around your axis at the waist, on the count of two.
- Wait for a few deep breaths then turn to the opposite side and perform the exercise.
4. Seated Side Stretch
- Stand with your feet on the ground or even better sit as you keep your feet firm on the ground.
- Breathe in deeply and simultaneously swing your right arm up above your head.
- Inhale and turn to the left in a sitting position placing your left hand on the side of the chair for support exhale.
- Imagine the stretch running from your hip down to your toes on your right side, take a few breaths in this position then switch sides.
5. Seated Shoulder Rolls
- Ensure your back is upright and is in correct alignment with your shoulders and buttocks while your feet rest on the floor.
- Take deep breaths moving your shoulders up toward your ears.
- Take a breath out, inspecting your shoulders moving back and down.
- Perform this movement for about 5- 10 times to help stretch the shoulders and the neck muscles.
Chair Yoga – How to Effectively Implement It into Your Daily Practice
What makes chair yoga so lovely is the fact that it can be done at any time as well as at any place. No matter whether one is working in the office, attending a meeting or taking a break from work at home, chair yoga helps in quick relief from the body and mind. To maximize the benefits, try to do chair yoga for 5-10 minutes an hour or two preferably during working hours.
Final Thoughts
It may not be possible for many to avoid sitting for long hours, but chair yoga provides a good remedy for stiff and aching muscles. When you perform these smooth strokes as described above, then flexibility as well as pain and posture can be improved through chair exercises. So, the next time you sit down all stiff after a long day at work take a deep breath, stretch your hands, and try chair yoga, you will feel the difference now!
